1. If you're sleep deprived, change your bedtime—not your wake-up time. We fall into our deepest sleep two hours before our natural waking time, making adjusting your a.m. alarm much harder.
2. The bedrock rules: Get seven to nine hours per night, aim to go to bed and get up at the same time every day and don't hit the snooze button. (
You know this, right?)
3. Night owls: Use bright morning light to help sync your internal clock to the environment. Blue light from your gadgets can have similar effects. Just be sure to put the tech toys down at least 30 minutes before bed.
4. Cut off caffeine by late afternoon and alcohol by mid-evening, so they don't interfere with your ability to fall asleep and stay asleep.
5. Make your bed every morning—people who do so are more likely to report a better night's rest. (It's also a so-called "keystone habit" that can help you follow through on other healthy habits too.
